RealGM

This thread is used to discuss all health/fitness/gym/workout/basketball/sports that you currently are doing.

Do you play Ball Regularly? What kind of player are you?

What killer workouts are you currently doing?

Are you on a mean shred/ or bulking stage etc etc etc

Discuss!

Very much needed thread.
I'm currently trying to cut down. This is what I did this week so far.
Sunday morning- Legs
Crossfit workout called Fran. 21-15-9 of thrusters with 95lbs and pull-ups. Took me 9 minutes.
Squats - 135lbs for 5 sets of 8.
Leg press - 350lbs for 3 sets of 10.
Lunges - 3 sets of 10 each leg.

Monday - Chest
Bench press - warmup with the bar, do about 20 reps.
135lbs for 15 reps. Still warming up.
185lbs for 10 reps. Warmed up a bit.
225lbs for 3 sets of 8.
185lbs for 1 set of 10. I was struggling with the 225lbs so I dropped down.
Incline bench press - 65lbs for 8 reps, 75 lbs for 8 reps x 2.
Dips - 4 sets of 15 reps
Decline bench press machine 90lbs each arm. 4 sets of 10 reps.
Cable flys - 60lbs per arm 4 sets of 12 reps
A couple other machines too...

Tuesday - Back
Pull-ups. Took me 4 sets to do 30 I think.
Lat pulldown - 180lbs for 4 sets of 8. 5th set at 165 lbs for 12 reps.
Don't know what the other machines are called but I did 8 different workouts. I also did abs this day.

Wednesday - Arms
Tricep pulldown - 140lbs 4 sets of 12 reps
Bicep curl - 40 lbs 4 sets of 8 reps
Skullcrusher- 75ls 4 sets of 10 reps
Hammer curl - 60lbs 4 sets of 8 reps
Arm extensions - 17.5lbs 4 sets of 10 reps
Several other workouts that I'm not sure what they are called.

Today - Gonna do some shoulders and possibly legs again.

I used to do longer workouts with some more bulking up.

Most importantly if you are trying to shred like that is the diet though. I only eat/drink protein shakes, egg whites, lean chicken/turkey/fish, almonds, avocado or guacamole, oatmeal, greens, olive oil and fish oil for the most part. Immediate post workout I will have some carbs to restore blood sugar before a shake though, usually coconut water but sometimes fruit as well. But basically only carbs first thing is morning and immediate post workout. Outside of that just lean protein/healthy fat meals...small meals..5 or so a day.

Try to do about 40% protein/40 % fat/20%/ carbs%

If I was bulking up the ratio of fat and carbs would flip.

I've kind of learned most of my workout/diet from a trainer I used to have available at no cost at an old job, particularly the diet part, which is key. You can work out as hard as you want, but if the diet isn't right, it doesn't do too much for you.

I try to do a men's league once a year. But its ugly since its just once a week for about 8 weeks and its the only real exercise i do all year.

SarcasticSun wrote:I really don't understand the concern over Chriss's weight. We ALL said he needed to gain weight this off season. Did you guys think he was going to put on 10 lbs of lean muscle without putting on fat first? Of course he's not in playing shape right now, he's put on the weight so he could be in the shape he wants for the games that actually count. If he still looks like this at the season's beginning we can be concerned. Would you rather he show up to SL out of shape or show up next season just as skinny as last? Because you can't have both. He gained 20 lbs, a lot of which is fat, he knows this and he knows he'll cut the fat before the actual season so he'll probably actually have gained 5-10 lbs of lean muscle by the end of this

Obviously you never heard of carb cycling....you don't have to gain fat to gain muscle, this isn't 1990. He just got fat....and the last place you gain and lose fat is on your face. He is a fatty. There is no muscle separation in his physique whatsoever.

Use carbs for fuel and protein to build muscle. Get most of your carbs before and after your workout and feed your body mostly protein throughout the day. Keep your fat at around 50gm per day unless you are cutting then drop to 25gms per day. Drop the sodium, sweetners, and veggies, and any additive because they make you hold water, do 45mins of cardio. To maintain do 30mins of cardio 3-4 times per week. Get an extra 3500 calories a week with 100 200 200 800-1000 carb cycling and you will gain your muscle without the fat.

He needs a new trainer.

JMac1 wrote:

SarcasticSun wrote:I really don't understand the concern over Chriss's weight. We ALL said he needed to gain weight this off season. Did you guys think he was going to put on 10 lbs of lean muscle without putting on fat first? Of course he's not in playing shape right now, he's put on the weight so he could be in the shape he wants for the games that actually count. If he still looks like this at the season's beginning we can be concerned. Would you rather he show up to SL out of shape or show up next season just as skinny as last? Because you can't have both. He gained 20 lbs, a lot of which is fat, he knows this and he knows he'll cut the fat before the actual season so he'll probably actually have gained 5-10 lbs of lean muscle by the end of this

Obviously you never heard of carb cycling....you don't have to gain fat to gain muscle, this isn't 1990. He just got fat....and the last place you gain and lose fat is on your face. He is a fatty. There is no muscle separation in his physique whatsoever.

Use carbs for fuel and protein to build muscle. Get most of your carbs before and after your workout and feed your body mostly protein throughout the day. Keep your fat at around 50gm per day unless you are cutting then drop to 25gms per day. Drop the sodium, sweetners, and veggies, and any additive because they make you hold water, do 45mins of cardio. To maintain do 30mins of cardio 3-4 times per week. Get an extra 3500 calories a week with 100 200 200 800-1000 carb cycling and you will gain your muscle without the fat.

He needs a new trainer.

That's fair I haven't heard of carb cycling, I'll look into it when I have more time. But I will say as an avid gym goer, it is much easier to gain more weight than you need and then cut it than it is to try to slowly pack on lean muscle, at least for me. And since Chriss has always been a skinnier guy I think he might be the same way. I agree that you can pack on muscle without getting fat, it just takes a lot more dedication and detail that way.

Either way, I still maintain that Chriss with show up to the season in shape and with muscle gained, so I still think the hate is waaaay overblown right now.

SarcasticSun wrote:

JMac1 wrote:

SarcasticSun wrote:I really don't understand the concern over Chriss's weight. We ALL said he needed to gain weight this off season. Did you guys think he was going to put on 10 lbs of lean muscle without putting on fat first? Of course he's not in playing shape right now, he's put on the weight so he could be in the shape he wants for the games that actually count. If he still looks like this at the season's beginning we can be concerned. Would you rather he show up to SL out of shape or show up next season just as skinny as last? Because you can't have both. He gained 20 lbs, a lot of which is fat, he knows this and he knows he'll cut the fat before the actual season so he'll probably actually have gained 5-10 lbs of lean muscle by the end of this

Obviously you never heard of carb cycling....you don't have to gain fat to gain muscle, this isn't 1990. He just got fat....and the last place you gain and lose fat is on your face. He is a fatty. There is no muscle separation in his physique whatsoever.

Use carbs for fuel and protein to build muscle. Get most of your carbs before and after your workout and feed your body mostly protein throughout the day. Keep your fat at around 50gm per day unless you are cutting then drop to 25gms per day. Drop the sodium, sweetners, and veggies, and any additive because they make you hold water, do 45mins of cardio. To maintain do 30mins of cardio 3-4 times per week. Get an extra 3500 calories a week with 100 200 200 800-1000 carb cycling and you will gain your muscle without the fat.

He needs a new trainer.

That's fair I haven't heard of carb cycling, I'll look into it when I have more time. But I will say as an avid gym goer, it is much easier to gain more weight than you need and then cut it than it is to try to slowly pack on lean muscle, at least for me. And since Chriss has always been a skinnier guy I think he might be the same way. I agree that you can pack on muscle without getting fat, it just takes a lot more dedication and detail that way.

Either way, I still maintain that Chriss with show up to the season in shape and with muscle gained, so I still think the hate is waaaay overblown right now.

I agree with everything you said. Btw, if you are an advid gym goer.....please do yourself a favor and look up carb cycling.....It's not about cardio, it's about diet. I would advise against less than 100 on your lowest day.

JMac1 wrote:

SarcasticSun wrote:I really don't understand the concern over Chriss's weight. We ALL said he needed to gain weight this off season. Did you guys think he was going to put on 10 lbs of lean muscle without putting on fat first? Of course he's not in playing shape right now, he's put on the weight so he could be in the shape he wants for the games that actually count. If he still looks like this at the season's beginning we can be concerned. Would you rather he show up to SL out of shape or show up next season just as skinny as last? Because you can't have both. He gained 20 lbs, a lot of which is fat, he knows this and he knows he'll cut the fat before the actual season so he'll probably actually have gained 5-10 lbs of lean muscle by the end of this

Obviously you never heard of carb cycling....you don't have to gain fat to gain muscle, this isn't 1990. He just got fat....and the last place you gain and lose fat is on your face. He is a fatty. There is no muscle separation in his physique whatsoever.

Use carbs for fuel and protein to build muscle. Get most of your carbs before and after your workout and feed your body mostly protein throughout the day. Keep your fat at around 50gm per day unless you are cutting then drop to 25gms per day. Drop the sodium, sweetners, and veggies, and any additive because they make you hold water, do 45mins of cardio. To maintain do 30mins of cardio 3-4 times per week. Get an extra 3500 calories a week with 100 200 200 800-1000 carb cycling and you will gain your muscle without the fat.

He needs a new trainer.

Spot on.

JMac1 wrote:

SarcasticSun wrote:

JMac1 wrote:
Obviously you never heard of carb cycling....you don't have to gain fat to gain muscle, this isn't 1990. He just got fat....and the last place you gain and lose fat is on your face. He is a fatty. There is no muscle separation in his physique whatsoever.

Use carbs for fuel and protein to build muscle. Get most of your carbs before and after your workout and feed your body mostly protein throughout the day. Keep your fat at around 50gm per day unless you are cutting then drop to 25gms per day. Drop the sodium, sweetners, and veggies, and any additive because they make you hold water, do 45mins of cardio. To maintain do 30mins of cardio 3-4 times per week. Get an extra 3500 calories a week with 100 200 200 800-1000 carb cycling and you will gain your muscle without the fat.

He needs a new trainer.

That's fair I haven't heard of carb cycling, I'll look into it when I have more time. But I will say as an avid gym goer, it is much easier to gain more weight than you need and then cut it than it is to try to slowly pack on lean muscle, at least for me. And since Chriss has always been a skinnier guy I think he might be the same way. I agree that you can pack on muscle without getting fat, it just takes a lot more dedication and detail that way.

Either way, I still maintain that Chriss with show up to the season in shape and with muscle gained, so I still think the hate is waaaay overblown right now.

I agree with everything you said. Btw, if you are an advid gym goer.....please do yourself a favor and look up carb cycling.....It's not about cardio, it's about diet. I would advise against less than 100 on your lowest day.

I'll look into it!

JMac1 wrote:

SarcasticSun wrote:

JMac1 wrote:
Obviously you never heard of carb cycling....you don't have to gain fat to gain muscle, this isn't 1990. He just got fat....and the last place you gain and lose fat is on your face. He is a fatty. There is no muscle separation in his physique whatsoever.

Use carbs for fuel and protein to build muscle. Get most of your carbs before and after your workout and feed your body mostly protein throughout the day. Keep your fat at around 50gm per day unless you are cutting then drop to 25gms per day. Drop the sodium, sweetners, and veggies, and any additive because they make you hold water, do 45mins of cardio. To maintain do 30mins of cardio 3-4 times per week. Get an extra 3500 calories a week with 100 200 200 800-1000 carb cycling and you will gain your muscle without the fat.

He needs a new trainer.

That's fair I haven't heard of carb cycling, I'll look into it when I have more time. But I will say as an avid gym goer, it is much easier to gain more weight than you need and then cut it than it is to try to slowly pack on lean muscle, at least for me. And since Chriss has always been a skinnier guy I think he might be the same way. I agree that you can pack on muscle without getting fat, it just takes a lot more dedication and detail that way.

Either way, I still maintain that Chriss with show up to the season in shape and with muscle gained, so I still think the hate is waaaay overblown right now.

I agree with everything you said. Btw, if you are an advid gym goer.....please do yourself a favor and look up carb cycling.....It's not about cardio, it's about diet. I would advise against less than 100 on your lowest day.

So how do you do it? I've read many variations....decreasing and increasing carbs gradually on a 5 day rotation, also 3 very low, or what they call no carb days, followed by 3 high carb days, and other variations. What kind of carbs do you eat on high carb days? Just the standard oatmeal, brown rice, yams, cream of wheat/grits, baked potatoes, etc?

bwgood77 wrote:

JMac1 wrote:

SarcasticSun wrote:That's fair I haven't heard of carb cycling, I'll look into it when I have more time. But I will say as an avid gym goer, it is much easier to gain more weight than you need and then cut it than it is to try to slowly pack on lean muscle, at least for me. And since Chriss has always been a skinnier guy I think he might be the same way. I agree that you can pack on muscle without getting fat, it just takes a lot more dedication and detail that way.

Either way, I still maintain that Chriss with show up to the season in shape and with muscle gained, so I still think the hate is waaaay overblown right now.

I agree with everything you said. Btw, if you are an advid gym goer.....please do yourself a favor and look up carb cycling.....It's not about cardio, it's about diet. I would advise against less than 100 on your lowest day.

So how do you do it? I've read many variations....decreasing and increasing carbs gradually on a 5 day rotation, also 3 very low, or what they call no carb days, followed by 3 high carb days, and other variations. What kind of carbs do you eat on high carb days? Just the standard oatmeal, brown rice, yams, cream of wheat/grits, baked potatoes, etc?

It depends on how your body responds to your cycle. Myself and other competitors were all on 100 200 200 and the last day varied on how you responded to your refeed (carb load) day; normally between 600-1000. We all did this to gain mass while staying with-in 2-3 weeks of shredding for comp.

On your high days, If you have a show coming up, then you are clean. You eat a lot of cream of wheat, cream of rice, and grits, because it goes through your system faster. On your low days, oatmeal and rice, for slower digestion and it keeps you full longer. You can do spinach and broccoli on your low days, because they are super low in carbs and keeps you full. Also, red potatoes on high carb days. You can do burgers or pizza on your high days off-season.

Low sodium always. No diary unless cottage cheese or Swiss or Mozzarella, again only in off season. Sugar before and after workout to shuttle nutrients. However if you are getting shredding you do grits or cream of wheat because it (carbs) goes in your system right away and is clean unlike sugar.

Don't ever eat simple carbs and do no activity.

I competed last week at 3.8 percent body fat.....

Cardio. 3-4 per week mild intensity. When shredding, everyday 45 mins. If you eat right, you don't even have to do cardio, most of the time, you burn too much muscle, that's why bodybuilder and physique guys don't do cardio until late in their prep unless they are in horrible condition.....cheating or inconsistent diet.

Cardio is for fat burning....doesn't start until after 20mins of exercising. Interval training is for conditioning. I do interveal training to strengthen heart and lungs and cardio to burn fat.

You have to learn what foods you like and how to cook and doctor them up so eating isn't such a chore.

Eat every 2-3 hours. 1hour before your workout and at least within 30-45mins after.

Lemon juice and apple cider is some good subcontaneous natural fat burners also.

JMac1 wrote:

bwgood77 wrote:

JMac1 wrote:
I agree with everything you said. Btw, if you are an advid gym goer.....please do yourself a favor and look up carb cycling.....It's not about cardio, it's about diet. I would advise against less than 100 on your lowest day.

So how do you do it? I've read many variations....decreasing and increasing carbs gradually on a 5 day rotation, also 3 very low, or what they call no carb days, followed by 3 high carb days, and other variations. What kind of carbs do you eat on high carb days? Just the standard oatmeal, brown rice, yams, cream of wheat/grits, baked potatoes, etc?

It depends on how your body responds to your cycle. Myself and other competitors were all on 100 200 200 and the last day varied on how you responded to your refeed (carb load) day; normally between 600-1000. We all did this to gain mass while staying with-in 2-3 weeks of shredding for comp.

On your high days, If you have a show coming up, then you are clean. You eat a lot of cream of wheat, cream of rice, and grits, because it goes through your system faster. On your low days, oatmeal and rice, for slower digestion and it keeps you full longer. You can do spinach and broccoli on your low days, because they are super low in carbs and keeps you full. Also, red potatoes on high carb days. You can do burgers or pizza on your high days off-season.

Low sodium always. No diary unless cottage cheese or Swiss or Mozzarella, again only in off season. Sugar before and after workout to shuttle nutrients. However if you are getting shredding you do grits or cream of wheat because it (carbs) goes in your system right away and is clean unlike sugar.

Don't ever eat simple carbs and do no activity.

I competed last week at 3.8 percent body fat.....

Cardio. 3-4 per week mild intensity. When shredding, everyday 45 mins. If you eat right, you don't even have to do cardio, most of the time, you burn too much muscle, that's why bodybuilder and physique guys don't do cardio until late in their prep unless they are in horrible condition.....cheating or inconsistent diet.

Cardio is for fat burning....doesn't start until after 20mins of exercising. Interval training is for conditioning. I do interveal training to strengthen heart and lungs and cardio to burn fat.

You have to learn what foods you like and how to cook and doctor them up so eating isn't such a chore.

Eat every 2-3 hours. 1hour before your workout and at least within 30-45mins after.

Lemon juice and apple cider is some good subcontaneous natural fat burners also.

Thanks... I won't be doing any competitions, but was curious because adding lean muscle without the fat is nice, or just getting rid of a bit of fat is nice too. Those are the carbs I eat for the most part, and do the dextrose right after workout and protein shake a little later. And mild cardio usually for a long while....sometimes interval but not as much.

bwgood77 wrote:

JMac1 wrote:

bwgood77 wrote:
So how do you do it? I've read many variations....decreasing and increasing carbs gradually on a 5 day rotation, also 3 very low, or what they call no carb days, followed by 3 high carb days, and other variations. What kind of carbs do you eat on high carb days? Just the standard oatmeal, brown rice, yams, cream of wheat/grits, baked potatoes, etc?

It depends on how your body responds to your cycle. Myself and other competitors were all on 100 200 200 and the last day varied on how you responded to your refeed (carb load) day; normally between 600-1000. We all did this to gain mass while staying with-in 2-3 weeks of shredding for comp.

On your high days, If you have a show coming up, then you are clean. You eat a lot of cream of wheat, cream of rice, and grits, because it goes through your system faster. On your low days, oatmeal and rice, for slower digestion and it keeps you full longer. You can do spinach and broccoli on your low days, because they are super low in carbs and keeps you full. Also, red potatoes on high carb days. You can do burgers or pizza on your high days off-season.

Low sodium always. No diary unless cottage cheese or Swiss or Mozzarella, again only in off season. Sugar before and after workout to shuttle nutrients. However if you are getting shredding you do grits or cream of wheat because it (carbs) goes in your system right away and is clean unlike sugar.

Don't ever eat simple carbs and do no activity.

I competed last week at 3.8 percent body fat.....

Cardio. 3-4 per week mild intensity. When shredding, everyday 45 mins. If you eat right, you don't even have to do cardio, most of the time, you burn too much muscle, that's why bodybuilder and physique guys don't do cardio until late in their prep unless they are in horrible condition.....cheating or inconsistent diet.

Cardio is for fat burning....doesn't start until after 20mins of exercising. Interval training is for conditioning. I do interveal training to strengthen heart and lungs and cardio to burn fat.

You have to learn what foods you like and how to cook and doctor them up so eating isn't such a chore.

Eat every 2-3 hours. 1hour before your workout and at least within 30-45mins after.

Lemon juice and apple cider is some good subcontaneous natural fat burners also.

Thanks... I won't be doing any competitions, but was curious because adding lean muscle without the fat is nice, or just getting rid of a bit of fat is nice too. Those are the carbs I eat for the most part, and do the dextrose right after workout and protein shake a little later. And mild cardio usually for a long while....sometimes interval but not as much.

Sounds like you are good to go. Just make sure you have your cheat meals to reset your metabolism and keep you sane on your high carb days and you should be fine.

A buddy of mine loves the dextrose..... I eat half a complete cookie before and after each of my workouts......that is my treat. I do the shakes as well, unless I'm 4 weeks out.

Keep it up.

JMac1 wrote:

bwgood77 wrote:

JMac1 wrote:

It depends on how your body responds to your cycle. Myself and other competitors were all on 100 200 200 and the last day varied on how you responded to your refeed (carb load) day; normally between 600-1000. We all did this to gain mass while staying with-in 2-3 weeks of shredding for comp.

On your high days, If you have a show coming up, then you are clean. You eat a lot of cream of wheat, cream of rice, and grits, because it goes through your system faster. On your low days, oatmeal and rice, for slower digestion and it keeps you full longer. You can do spinach and broccoli on your low days, because they are super low in carbs and keeps you full. Also, red potatoes on high carb days. You can do burgers or pizza on your high days off-season.

Low sodium always. No diary unless cottage cheese or Swiss or Mozzarella, again only in off season. Sugar before and after workout to shuttle nutrients. However if you are getting shredding you do grits or cream of wheat because it (carbs) goes in your system right away and is clean unlike sugar.

Don't ever eat simple carbs and do no activity.

I competed last week at 3.8 percent body fat.....

Cardio. 3-4 per week mild intensity. When shredding, everyday 45 mins. If you eat right, you don't even have to do cardio, most of the time, you burn too much muscle, that's why bodybuilder and physique guys don't do cardio until late in their prep unless they are in horrible condition.....cheating or inconsistent diet.

Cardio is for fat burning....doesn't start until after 20mins of exercising. Interval training is for conditioning. I do interveal training to strengthen heart and lungs and cardio to burn fat.

You have to learn what foods you like and how to cook and doctor them up so eating isn't such a chore.

Eat every 2-3 hours. 1hour before your workout and at least within 30-45mins after.

Lemon juice and apple cider is some good subcontaneous natural fat burners also.

Thanks... I won't be doing any competitions, but was curious because adding lean muscle without the fat is nice, or just getting rid of a bit of fat is nice too. Those are the carbs I eat for the most part, and do the dextrose right after workout and protein shake a little later. And mild cardio usually for a long while....sometimes interval but not as much.

Sounds like you are good to go. Just make sure you have your cheat meals to reset your metabolism and keep you sane on your high carb days and you should be fine.

A buddy of mine loves the dextrose..... I eat half a complete cookie before and after each of my workouts......that is my treat. I do the shakes as well, unless I'm 4 weeks out.

Keep it up.

Thanks...yeah, I used to always use dextrose but have done blueberries, yasso yogurt bars (5 grams protein but mostly simple carbs) and some damn good flavors, or coconut water for the hydration and potassium..unfornately I run low on potassium and sodium...so low that once after drinking too much water got water intoxicated which is NOT a good thing. My sodium and potassium levels dropped so low that it was near lethal or brain damage.

bwgood77 wrote:

JMac1 wrote:

bwgood77 wrote:
Thanks... I won't be doing any competitions, but was curious because adding lean muscle without the fat is nice, or just getting rid of a bit of fat is nice too. Those are the carbs I eat for the most part, and do the dextrose right after workout and protein shake a little later. And mild cardio usually for a long while....sometimes interval but not as much.

Sounds like you are good to go. Just make sure you have your cheat meals to reset your metabolism and keep you sane on your high carb days and you should be fine.

A buddy of mine loves the dextrose..... I eat half a complete cookie before and after each of my workouts......that is my treat. I do the shakes as well, unless I'm 4 weeks out.

Keep it up.

Thanks...yeah, I used to always use dextrose but have done blueberries, yasso yogurt bars (5 grams protein but mostly simple carbs) and some damn good flavors, or coconut water for the hydration and potassium..unfornately I run low on potassium and sodium...so low that once after drinking too much water got water intoxicated which is NOT a good thing. My sodium and potassium levels dropped so low that it was near lethal or brain damage.

Yea, very dangerous. Your natural fats have enough sodium it, you must have been low on those as well. 1.5-2.0 gms per day. I read about the potassium sodium relationship....very important to know.

Good advice JMac, however as much as I respect bodybuilders and their strict diet/training regime, for me its something I personally cant follow.

I think of myself as a pretty good athlete. I play basketball 2-3 times a week, indoor soccer once a week, and lift 4 times a week, plus do sprints at the local park couple times a week.

My letdown is my diet. I love my food too much. Not that Im fat or in bad shape, but my results would be much better than they are right now. However, I have accepted that fact in my mind, and am okay with sacrificing gains for the enjoyment of food.
In order to keep myself in good shape though, when I feel I have had a big week, I do something called Intermittent fasting. I.F is something that doesnt work for everyone, but I found it works for me. Couple that with BCAA's and L-Carnitine, and thats how I maintain. Might no work for everyone, but it works for me.

But there is something that rings completely true - You cant out-train a bad diet.


https://www.bodybuilding.com/content/intermittent-fasting-everything-you-need-to-know.html

DRK wrote:Good advice JMac, however as much as I respect bodybuilders and their strict diet/training regime, for me its something I personally cant follow.

I think of myself as a pretty good athlete. I play basketball 2-3 times a week, indoor soccer once a week, and lift 4 times a week, plus do sprints at the local park couple times a week.

My letdown is my diet. I love my food too much. Not that Im fat or in bad shape, but my results would be much better than they are right now. However, I have accepted that fact in my mind, and am okay with sacrificing gains for the enjoyment of food.
In order to keep myself in good shape though, when I feel I have had a big week, I do something called Intermittent fasting. I.F is something that doesnt work for everyone, but I found it works for me. Couple that with BCAA's and L-Carnitine, and thats how I maintain. Might no work for everyone, but it works for me.

But there is something that rings completely true - You cant out-train a bad diet.


https://www.bodybuilding.com/content/intermittent-fasting-everything-you-need-to-know.html

I am with you on the diet and over sacrificing quality of life. I competed in my first men's physique competition this past weekend; I, like you, am not down with the body building, however we follow pretty much the same diet, just less protein and calories. I can't eat that much and definitely won't cheat.....use gear.

Fortunately for me, I pretty much love all of the good carbs and have enough discipline to do anything sugar once a day. The major difference between my regular diet and competition diet is fat and sodium intake. You don't want to know about peak week. I meal prep and have snacks like Ezekiel Bread toast and almond butter that quells a lot of cravings with my Diet Coke or Diet Cherry Pepsi or Coffee with Splenda.

Swiss cheese and mozzarella cheese are my saviors on low carb days (although I cut it out for my prep), makes me hold a little water, but the abs still show, not as define, but they show enough where I'm cool with the consequences. Plus I get more protein .

I really don't do a lot of cardio. My body burns way too many calories, even at 48. I'm light cardio 3-4 times per. No sports, however, I coach high school football and track and I do a lot of demonstrating, so I guess that helps. I love interval training 3-4, plus I do plyometrics once a week.

I only competed because I got tired of people asking me if I did and then suggesting I do. I won master's 35 plus and the open Novice (against all ages). Going to do a national show in the early spring, top 2 placing gets me a pro card.

DRK wrote:Good advice JMac, however as much as I respect bodybuilders and their strict diet/training regime, for me its something I personally cant follow.

I think of myself as a pretty good athlete. I play basketball 2-3 times a week, indoor soccer once a week, and lift 4 times a week, plus do sprints at the local park couple times a week.

My letdown is my diet. I love my food too much. Not that Im fat or in bad shape, but my results would be much better than they are right now. However, I have accepted that fact in my mind, and am okay with sacrificing gains for the enjoyment of food.
In order to keep myself in good shape though, when I feel I have had a big week, I do something called Intermittent fasting. I.F is something that doesnt work for everyone, but I found it works for me. Couple that with BCAA's and L-Carnitine, and thats how I maintain. Might no work for everyone, but it works for me.

But there is something that rings completely true - You cant out-train a bad diet.


https://www.bodybuilding.com/content/intermittent-fasting-everything-you-need-to-know.html

I'm an IF guy too. Seems to work perfectly for me.

kennydorglas wrote:

DRK wrote:Good advice JMac, however as much as I respect bodybuilders and their strict diet/training regime, for me its something I personally cant follow.

I think of myself as a pretty good athlete. I play basketball 2-3 times a week, indoor soccer once a week, and lift 4 times a week, plus do sprints at the local park couple times a week.

My letdown is my diet. I love my food too much. Not that Im fat or in bad shape, but my results would be much better than they are right now. However, I have accepted that fact in my mind, and am okay with sacrificing gains for the enjoyment of food.
In order to keep myself in good shape though, when I feel I have had a big week, I do something called Intermittent fasting. I.F is something that doesnt work for everyone, but I found it works for me. Couple that with BCAA's and L-Carnitine, and thats how I maintain. Might no work for everyone, but it works for me.

But there is something that rings completely true - You cant out-train a bad diet.


https://www.bodybuilding.com/content/intermittent-fasting-everything-you-need-to-know.html

I'm an IF guy too. Seems to work perfectly for me.

How does it effect your muscle mass? I tried fasting cardio once, but that burns a lot of fat and sometimes muscle. I know it works though. It's a quick start for prep.

kennydorglas wrote:

DRK wrote:Good advice JMac, however as much as I respect bodybuilders and their strict diet/training regime, for me its something I personally cant follow.

I think of myself as a pretty good athlete. I play basketball 2-3 times a week, indoor soccer once a week, and lift 4 times a week, plus do sprints at the local park couple times a week.

My letdown is my diet. I love my food too much. Not that Im fat or in bad shape, but my results would be much better than they are right now. However, I have accepted that fact in my mind, and am okay with sacrificing gains for the enjoyment of food.
In order to keep myself in good shape though, when I feel I have had a big week, I do something called Intermittent fasting. I.F is something that doesnt work for everyone, but I found it works for me. Couple that with BCAA's and L-Carnitine, and thats how I maintain. Might no work for everyone, but it works for me.

But there is something that rings completely true - You cant out-train a bad diet.


https://www.bodybuilding.com/content/intermittent-fasting-everything-you-need-to-know.html

I'm an IF guy too. Seems to work perfectly for me.

Do you do this daily? A few days a week? Always use 16/8?